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Keep your knees side by side, stand upright with front foot facing forwards. Move your hips slightly backwards until you feel a soft stretching in your front thighs. Don't move your knee to the side, keep it in a straight line. Hold on to a fixed object or partner for better balance. Move slowly into the stretch. You can also increase the stretch by sitting back on your heel while bending the opposite leg slightly and hold the stretch. Calf -- Soleus Stand in front of a fixed bar or wall. Place your hands on it for support. Place one leg in front and the other behind with your knee straight. Ensure your feet point forward with both heels on the floor. Bend your front knee to move body forward. Keep the rear leg straight throughout the exercise and hold stretch. Calf -- Gastrocnemius Stand in front of pillar or wall with one leg in front and both knees slightly bent. Place the toes of your front foot up the wall as high as you can with heel still touching the floor. Bend your front knee to move your body forward, keeping your front heel still on the floor. Slowly bring your far leg to a straight position while leaning forward. Keep the stretched leg bent throughout the exercise and hold the stretch. Gluteals Lie on the floor, bend your Warmed up: Stretching will help with everyday activities. EASE THE SQUEEZE Dress in comfortable or loose clothing whenever possible. All stretches should be held for 15-60 seconds. Repeat stretches 1-3 times depending on how the mus- cle is freeing up. legs and move your knees towards your torso. Put your lower leg (shin area) on the lower thigh of your opposite leg. With both hands grasp the back of that thigh and pull legs towards torso. Keep your head relaxed and hold the leg with your hands and hold the stretch. Hamstrings Stand in front of a fixed bar. Place one foot on the bar with knee bent and both feet facing forward with no turning out- wards. Keep lower back straight and stand upright. Slowly bend the elevated leg toward straight- ened position and feel the stretch behind the thigh. To increase the stretch, you can lean slightly forward through your hips so your back stays straight until you feel an increased stretch in your ham- string. Don´t move your knee to the side, keep it in a straight line. Hold on to a fixed object or part- ner for better balance. To increase the stretch, you can pull the toes of the leg you are stretching towards the knee to also stretch the calf and hold the stretch. If pain occurs behind the knee, avoid the movement of the toes as it could be nerve problem (see your trainer or physio for advice). Glutes, obliques and lower back Sit on the floor and place the foot of one leg over to outside of the opposite leg's knee, which is straight on the floor. Turn your upper body to the same side of the bended leg. Put the same arm behind to support you while your other elbow touches the bent knee.With your elbow, push your knee across the straight leg, turn away and hold the stretch. Whether you are a serious trainer or a weekend warrior, you will benefit from continu- ous stretching before and after your workouts. Find a routine that is simple for you to prepare, stick to it and you might improve your performance, hopefully with reduced injury. Vincent Kouwenhoven is a civilian cor- rective exercise specialist.